Bodyweight tests are run for ten minutes, with very strict form. When target number of reps is achieved with only bodyweight their next test will be done weighted.
general warm up (10 minutes)
rotation push ups x 20 reps
Adex club inside mills x 15/15 reps
Adex club outside mills x 15/15 reps
Adex mace alternating barbarian lunges x 20 reps
specific warm up (5 minutes)
strict pull ups/chin ups/dips practice and review of ROM standards
tests # 2
strict pull ups/chin ups
test #3
strict dips
note: conditioning will not be done this week
The Cave 